Eating With The Seasons: Fall's Bounty

Published: Tue, 10/24/17

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​Hello ,

Fall is upon us and with it comes fall produce. Fall favorites include pears, apples, sweet potatoes, pomegranates, cranberries, pumpkin, spaghetti squash, and other types of squash.

Here are some food ideas to enjoy fall’s bounty.

Pears:

Take a piece of whole wheat piece of toast, layer it with ricotta cheese, add a smear of pumpkin butter (Trader Joe’s brand) and a few slices of pear. This makes a great morning or afternoon snack! Instead of ricotta, try adding a peanut, almond, or cashew butter.

Pears also make a nice addition to a spinach salad. Or try adding chopped pear and candied ginger or cinnamon to some yogurt or cottage cheese.


Apples:

Apples are a great snack of their own but they too are wonderful atop a piece of toast with a bit of nut butter spread. Try adding chopped apples to butternut squash soup, and a dash of cinnamon and curry powder.

I get my squash soup at Trader Joe’s but Whole Foods carries it as well. I add chunks of chicken to mine to make it more hearty and filling.

Try baking apples in apple cider with a little drizzle of maple syrup. This makes a satisfying and comforting fall dessert.


Sweet Potatoes:

Sweet potatoes make a great snack or a side dish. I sometimes dress mine up for Thanksgiving by baking slices of them with a little butter, maple syrup, canned sliced peaches, and pecans. Try mashing them and drizzling them with a little butter, or maple syrup and cinnamon.

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Pomegranates:

My favorite lunch is a spinach salad that I make with pomegranates, chopped granny smith apples, chopped carrots, and blue cheese sprinkles. I sometimes substitute dried cranberries for the pomegranates. I make my own balsamic vinegar and olive oil dressing. I then add grilled chicken for a filling and satisfying lunch.

Also try sprinkling pomegranates in cottage cheese or yogurt. They’re so refreshing!



Spaghetti Squash:

Try using this instead of pasta and top with your favorite red sauce. It’s very satisfying and full of healthy fiber and vitamins!



Pumpkin:

Pumpkin isn’t just for pie. Try adding chunks of it in a stew or soup, or buy premade Thai red curry sauce and make a pumpkin Thai curry. It’s really yummy!


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Cranberries:

At this time of year, Trader Joe’s makes an Orange Cranberry Relish that I love pairing with cottage cheese, yogurt, or using with chicken, pork, or turkey. It’s really delicious and a little bit goes a long way. It adds lots of flavor. If you’re adventurous, try making your own!


I hope this inspires you to try something new for fall. Many of my clients tell me they eat the same things all the time and find their food boring. Because they’re not satisfied, after their meals they’re on the hunt for something else, usually something sweet!

Healthy food doesn’t have to be boring. Nor do you have to eat bland low calorie, highly processed foods food in order to lose weight. If you eat foods that are healthy, flavorful, and have more fiber, you will be able to eat more and feel full and satisfied.

Here is a site that has wonderful healthy recipes and weekly food plans. Some are even geared for weight loss but all are made with health in mind. Eating Well.com.





 
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